Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Thursday, June 23, 2011

Cardio Strength Class Plan

I'm teaching a Cardio Strength class tomorrow morning at the Harris Y.  Below is the plan...totally doable on your own at the gym, at home, or even on vacation.

Required equipment: Heavy Dumbbells (substitute: water bottles or soup cans), Mat (substitute: carpet, rug), and a set of Gliders (substitute: paper plates)

*3 min. x Jumping Jack w/ 5 Air Squats every 30 sec.
ABS: 2 rounds
*30 sec. ea. x Single Arm Glide Outs in Knee Plank (straight ahead)
*30 sec. ea. x Single Arm Glide Outs in Knee Plank (out to side)
*30 sec. ea. x Single Leg X-Body Plank Glide
*1 min. x Anchored Dumbbell Sit-Up (full sit-up w/ 1 DB on feet, 1 DB glued to chest)
#1: 3 rounds
*10 x Front Squat
*10 x OH Lunge
*10 x Thruster

6 Round Cardio Tabata: Glider Mtn. Climb ("Tabata" = 20 sec. WORK; 10 sec. REST)
#2: 3 rounds
*10 x Side Lunge + OH Chop
*10 x X-Body Push-Up 
*10 x Sumo Squat Jack

6 Round Cardio Tabata: High Knee Run w/ Torso Twist
#3: 3 rounds
*10 x Sumo Deadlift High Pull + alt. Knee Lift
*10 ea. x Single Leg Squat (heel of non-working leg on glider)
*10 ea. x Single Leg Supine Bridge + Gliding Side Swipe

6 Round Cardio Tabata: Squat-Thrust-Jump
#4: 3 rounds
*10 x Push Press
*10 x Bent Over Dumbbell Fly
*10 ea. x Renegade Row 

6 Round Cardio Tabata: 180 Degree Turn Squat Jump
#5: 3 rounds
*10 x Hammer Curl
*10 x Dumbbell Clean and Jerk (ground to overhead)
*5 x Weighted Burpee

6 Round Cardio Tabata: Low Jumping Jack to Sumo Squat Jump

8 Round Tabata: alternating rounds of Air Squat and Push-Up 
(lesson: you can turn ANYTHING into a cardio workout!!)

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